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  • Originally posted by toni_pest
    gained 15kg since i went to uni. too lazy to do anything about it. giving up on life.
    at least u got a booty now
    be kind to every kind (also the unkind kind!!!!! )

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    • Re: Gaining Weight/Muscle

      I hate gaining weight or muscle, I just want to lose some more.
      Waffles are checked cookies

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      • Hey guys,

        I am not really satisfied with my physique. I have always been skinny, basically your 'skinny fat' poster boy. For 5 months now, I have been doing hometraining including all kinds of exercises such as crunches, leg crossing and raising, planking and roman twists. I try to do it as often as possible, usually 5 days a week and with a total duration of 30 minutes. Additionally, I really try to focus on a good diet, including the veggies to each meal and a lot of water. I do have a dessert every now and then, but have limited my consume ever since. Apart from that, I hardly have any health sins like drinking alcohol, smoking, drinking coffee, sugar-heavy drinks, etc. And while I have noticed small progresses ever since, they are definitely not proportionate to the effort I invested in this project. There are other people who show bigger progresses after just a few weeks, while I am still mostly a skinny guy keeping the status quo. My goal would be a sixpack like Nick Jonas from that popular photoshoot I am sure you all know (Since you can see his chest area, I am probably not allowed to link to it.) for next swimming pool season. Does any of you guys have a clue how to get there? I would really love to have a sixpack once in my life as it would make me feel more self-confident in contact with other people .

        Best regards
        ~ representing the LBC ~

        Comment


        • Hey mate - A few comments:

          Originally posted by theMathematician
          For 5 months now, I have been doing hometraining including all kinds of exercises such as crunches, leg crossing and raising, planking and roman twists. I try to do it as often as possible, usually 5 days a week and with a total duration of 30 minutes.
          I hate to bring it to you but these are 5 lost months of your time. None of these exercises will do anything to help you reach your goal.

          Originally posted by theMathematician
          And while I have noticed small progresses ever since, they are definitely not proportionate to the effort I invested in this project.
          Again, reality check - none of the efforts you are referring to actually relate to your goal.

          Originally posted by theMathematician
          I would really love to have a sixpack once in my life as it would make me feel more self-confident in contact with other people
          EVERYONE has a six-pack (or any other #-pack, as this is driven by genetics), even you do, the question is whether your percentage of body fat allows your pack to show up.

          Originally posted by theMathematician
          Does any of you guys have a clue how to get there?
          1 - Get a gym membership, I do not know in which part Styria you live but if you are anywhere near Graz, you have plenty of options
          2 - Hire a trainer, but a good one (which will not be cheap). Go to your gym and observe the trainers - what they do with their clients, how they train themselves, etc. If you think you can learn alone - go for an online trainer, there are plenty of option, do your research and pick the one that suits best your goals.
          3 - Ditch the tacky moves and start doing complex exercises. The squat, the deadlift and the bench press should be your bible - twice per week. Forget about your disco muscles at the beginning, you can throw in isolation exercises when you are strong enough.
          4 - Track your calories and make sure they correspond to your goals.
          5 - There is plenty of scientific research out there (and that does not include bro science), educate yourself and apply common sense in everything you do.

          Trust me (if you wish) - change will not happen overnight. Those people that you are referring to (with the bigger progress after few weeks) have probably won the jackpot with the genetic pool of the neighbourhood - you should be able to realise (judging by your username) what is the mathematical chance of that having happened to you as well ...

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          • [tweet:37i7jxc1]https://twitter.com/gym******s_/status/1042509773017686018[/tweet:37i7jxc1]
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            • Originally posted by theMathematician
              Hey guys,

              I am not really satisfied with my physique. I have always been skinny, basically your 'skinny fat' poster boy. For 5 months now, I have been doing hometraining including all kinds of exercises such as crunches, leg crossing and raising, planking and roman twists. I try to do it as often as possible, usually 5 days a week and with a total duration of 30 minutes. Additionally, I really try to focus on a good diet, including the veggies to each meal and a lot of water. I do have a dessert every now and then, but have limited my consume ever since. Apart from that, I hardly have any health sins like drinking alcohol, smoking, drinking coffee, sugar-heavy drinks, etc. And while I have noticed small progresses ever since, they are definitely not proportionate to the effort I invested in this project. There are other people who show bigger progresses after just a few weeks, while I am still mostly a skinny guy keeping the status quo. My goal would be a sixpack like Nick Jonas from that popular photoshoot I am sure you all know (Since you can see his chest area, I am probably not allowed to link to it.) for next swimming pool season. Does any of you guys have a clue how to get there? I would really love to have a sixpack once in my life as it would make me feel more self-confident in contact with other people .

              Best regards
              Based on what you've said and your goals, you really need to hit the gym and start training with weights. These home exercises are cool for a lil cardio on your off-day or to help burn fat, but you need to add weights if you want to get bigger. Veggies? ok.. but the most important thing - you need to ensure you're getting a load of protein...

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              • True
                YOU cant blame nobody but YOU

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                • @mickey: WOW, what a long response - thanks for that! I will comment on that later on!

                  @MusicJunk90: As a kid, I never cared about sports and so was skinny fat, which means skinny but not very muscly and most of the fat gets stored in the belly area. When I had the idea that I want to change a couple of things in my life, I thought that following the hometraining videos on YT (e.g. by Sascha Huber, a fellow Austrian fitness trainer) would be enough (along with the right diet of course), since their titles are like 'getting a sixpack without any gadgets'. Now I wonder whether they really don't work or whether I just didn't train hard enough. I know about the protein part and think that I could do more, although I already eat quite regularly white mean, fish/prawns, protein bars and Skyr with cereals. There is a gym in the neighbouring town but I'm still a bit reluctant to go there since quite a few people that go there know me .
                  ~ representing the LBC ~

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                  • Eat, lift, rest. I always had the same attitude of I can't gain wait and I'm too thin.
                    Reality was, I've always been incredibly active, probably with a high metabolism and wasn't eating enough.

                    Since August I gained 9kg by tracking calories (3000 a day) and doing a simple training program Strong Lifts 5x5
                    I am the maniac, I am the ghoul
                    I'm in the shadows in the corners of my room

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                    • @DnBLover: Thanks for telling us about your experience! I also believe that it can't be that hard to develop a sixpack and an overally athletic physique (not talking about a bodybuilder's type of body, of course). Why? Well, I see more and more young people (18-30 years old) having that type of body, making it seem like it's becoming the new beauty standard for men these days. It definitely hasn't been like that 10 years ago... While it still being a rare phenomenon, it seems to happen more and more often among teenagers (14-18 years) and, to my surprise, I even saw a young boy (maybe 10 years old at most) having a sixpack last year when I had a side job at the local swimming pool . Regarding those men in their 20s: Of course, they try to have a healthy lifestyle, but it's not like they live like saints and do sports 24/7 while only eating chicken with rice. I've already seen quite a few of them behaving like 'normal' people, such as eating the occasional schnitzel, drinking alcohol or smoking cigarettes and even eating sweets - they definitely don't say 'no' to everything.
                      It's not like there are no people with a normal or even overweight body shape (though I see more overweight bodies among the 40+ generation), but in that quantity, it has to be possible to gain an athletic body with realistic means - I only haven't discovered it (yet) .
                      ~ representing the LBC ~

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                      • Hey guys,

                        a year later, I'd like to give you an overview of the current status. For half a year now, I go to the gym every other day. I try to eat around 3k calories and drink 3l of water or tea... Doesn't always work, but I do my best. I've gained 10kg ever since, including 3kg of muscles. My weak part is the amount of body fat. It's at 18.4%, but my trainers say: 'That's fine. First building up muscles, then reducing the body fat.'. For a few weeks now, I've been doing 20 pushups in the morning. Additionally, I do hometraiming videos on YT every now and then. I really want to have that beach body by summer... I alrrady noticed the advantage of strong legs ^^ . Waking up and walking the first few steps feels totally different now, like a more firm stand or something... I'm definitely curious how it'll work out within the next half a year. I don't want bodybuilders' legs, but that would totally be fine for me .

                        Best regards
                        ~ representing the LBC ~

                        Comment


                        • Originally posted by theMathematician View Post
                          Hey guys,

                          a year later, I'd like to give you an overview of the current status. For half a year now, I go to the gym every other day. I try to eat around 3k calories and drink 3l of water or tea... Doesn't always work, but I do my best. I've gained 10kg ever since, including 3kg of muscles. My weak part is the amount of body fat. It's at 18.4%, but my trainers say: 'That's fine. First building up muscles, then reducing the body fat.'. For a few weeks now, I've been doing 20 pushups in the morning. Additionally, I do hometraiming videos on YT every now and then. I really want to have that beach body by summer... I alrrady noticed the advantage of strong legs ^^ . Waking up and walking the first few steps feels totally different now, like a more firm stand or something... I'm definitely curious how it'll work out within the next half a year. I don't want bodybuilders' legs, but that would totally be fine for me .

                          Best regards
                          Sounds like you're doing great! Wish I kept going like that 2 years ago! I had to start all over after letting myself go completely but I'm on the right track for again....I just keep wondering "What if I never gave up, what would I look like now?"

                          What definitely helped and made a big difference was planking. I did that every day and I increased the duration every week, that really gives a full body boost. I got to 3 minutes at my peak. It's not only a great strength test but also a mental one, pushing yourself another 15 seconds etc. etc.
                          "Is Stalin on your shoulder..."
                          https://soundcloud.com/jaspervanbeveren-1/jasper-russia
                          "..as he was with his composers?"

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                          • Hey !

                            Your experience reminds me of this transformation video. I love to view it because of his rhetorical skills and well... because he's obviously achieved much in little time.
                            I've done a lot of planking during the past few months as well. I remember how, not too long ago, it was an effort for me to get to 1 minute. Now I can make it up to 2 minutes. Once read that planking longer than that is not effective when it approaches that duration in terms of muscle building, not sure about that though. All I know is that the last few seconds can be heavy as hell...

                            Best regards
                            ~ representing the LBC ~

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                            • Good for you, taha16 ! 150 pushups sound like a lot though... I do a set of 20 and then I'm through .
                              ~ representing the LBC ~

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                              • To the more experienced people on here: What's your view on workout videos like this? They promise that you reach (for example) huge legs, but is that possible with bodyweight training alone? I'm using them as addition to gym (weight) training and of course expect them to work in favor of building up muscles.
                                ~ representing the LBC ~

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                                • Hey guys,

                                  now that all gyms are closed, what's your alternative workout routine? I gotta say that I'm struggling a bit with this new situation, so maybe I could get an advice from you. I don't have equipment at home, so will do workout videos on YT as long as gyms are closed. I don't know about you, but at home, I'm far less motivated as there are many things that may steal your attention :/ . I used to train every 2 days and didn't do splits. Maybe it'd be useful to do them now. But which is the perfect leg video, the perfect abs video, etc.? I'm feeling a bit lost right now.

                                  Best regards
                                  ~ representing the LBC ~

                                  Comment


                                  • I feel you. I went to the gym a little over a week ago for the last time before it got closed, and I haven't done anything since. I really relied on the machines because I don't know what I'm doing.

                                    My gym just announced that they are doing free online classes you can stream. Maybe there's something like that out there?

                                    Comment


                                    • Hey cheapthrills ,

                                      I'm more of a machine guy as well. My gym had videos posted online, not sure whether they fit my training aims though. Videos posted thus far: back training, fascias (whatever that is) training, abs & legs training, fit boxing and body complete (whatever that is). Some of them are just a few minutes long, so I'm not sure whether there are major advantages compared to other workouts posted on YT.

                                      Best regards
                                      ~ representing the LBC ~

                                      Comment


                                      • This is a good workout video. It’s not actually 20 minutes as the guy does it without any breaks. Might not like all the exercises but they might inspire you or at least help keep some strength whilst the gyms are shut!
                                        Fiat 500

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                                        • I’m incapable of using technology this is the link for the video looool https://m.youtube.com/watch?feature=share&v=IeGrTqW5lek
                                          Fiat 500

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                                          • Hey thankfulforkelly !

                                            Have you already tried out the workout? If yes, what you think about it? I added his leg workout to my routine and I'm quite satisfied with it thus far. I've scrolled through all kinds of fitness channels and that would be my favorites at the moment:
                                            legs / Fraser Wilson
                                            legs & booty / Coach Stef
                                            mixed exercises / Kontra K
                                            sixpack / Sascha Huber

                                            Still have to find a chest workout I'm really happy with, so I'm basically doing all kinds of push ups at the moment.
                                            ~ representing the LBC ~

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                                            • I kind of struggled with this in the beginning of the lockdown over here I sport at average 7 to 9 hours a week, so adapting to this new reality was a bit difficult, but in time you manage. Also, in this context you should lower your expectations and mainly focus on maintaining rather than improving. Luckily, we are still allowed to go for a run and I also have (another) injury so I had to lower my activities anyway. I'm also lucky we just moved to a way bigger place, where I can easily do rope skipping inside etc.

                                              For now I do it like this:
                                              - Full body workout (3 to 4 times a week): already for years I kind of developed a quick 25 minute full body workout. I just intensified it a bit.
                                              - Running: 3 times a week (max. 25k). I used to run 50k to 60k in a week, but as discussed I have a minor injury. I discussed this with my physio and he gave me a running scheme for a month.
                                              - Legs workout (4 times a week): Next to my running scheme, he gave me 12 exercises to strenghten my legs. Which is always the main focus during an injury for runners. He filmed them all and I ordered some extra fitness material, but most of them are doable with a chair, a mat and whatever you find that you can use as a weight. Includes rope skipping etc.
                                              - Random upper body workouts: my gym is making online videos at the moment, so once in a while i try to add some exercises of those to my two other workouts. Depending on time and need.

                                              I guess this will be enough to maintain for now, and also recover from my injury. This is not an easy period for people who like to sport, but in time you create a new system and a new routine. Also keep in mind that your fitness level does not drop that fast.
                                              There is a lot you also can learn from those home made videos tbh. Personally I stick to the ones made by my fitness, just because otherwise I would get lost in the mix. I avoid opening that jar let's say.
                                              Last edited by Michiel; Thu March 26th, 2020, 12:32.
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